Supporting the back-to-school transition

As September arrives, the back to school transition can be difficult for students and their families. The change in routine, the endless to-do-lists, the apprehension about starting a new school or being in a new classroom can be overwhelming, bringing on feelings of anxiety and stress. So how can we support our children and ourselves to have a gentle back-to-school start?

Although we may feel resistant to routines in the summer, starting a routine early can be beneficial in supporting overall wellness. Back-to-school anxiety can disrupt a child’s sleep, appetite, positive outlook for the new school year, and withdrawing from social or their usual activities that they enjoy (Brognano, 2023). Anxiety in teens can cause physical symptoms, such as muscle tension, headaches, restlessness, and stomach aches; whereas in children, anxiety can present as mood swings, big outbursts, crying, change in speech, sweaty palms, increased heart rate, and irritability (2023). 

Some other factors that might cause back-to-school anxiety are social dynamics, bullying, pressure to do well in academic subjects or sports, residue of COVID-19, safety concerns, peer pressure, and major life transitions such as moving from elementary to middle school, and feelings of embarrassment with bodily changes during puberty(Brognano, 2023). Children with preexisting mental health or learning disabilities may experience more stress and anxiety during the return. 

As a family, prioritizing sleep, nutrition, movement and connection will be beneficial in the transition, as it develops healthy routines before school starts and models self-care practices. Start working on a sleep schedule that is similar to when your child is in school. According to Raising  Children: the Australian Parenting Website (2022), children ages 3-5 need 10-13 hrs of sleep, children ages 5-11 need 9-11 hours of sleep, and teenagers need 8-10 hours of sleep each night. Reducing screen time 1 hour before bed, or removing technology from their room will promote healthier sleep hygiene. The blue light from any screen stimulates the brain and can potentially reduce melatonin levels, disrupting natural sleep cycles. 

Take time to eat healthy nutritious meals that support immunity, energy, family time and individual health care needs. Movement of any kind is important to help manage and release stress from the body. Get outside as much as possible to enjoy the sunlight, the forest, and water. Make time for activities that foster peace, rest and calmness within the home, such as reading, art, nature, play, baking, pet snuggles, or going for walks. 

Lastly, create emotional safety by allowing your child to express their emotions listening with empathy, calmness, and non-judgement, by validating and acknowledging their feelings (American Academy of Pediatricians, 2014). Build resilience within your child by highlighting their strengths, allow them to make choices for themselves, and recognize their competence. Seek out breathing techniques to use when your child is feeling overwhelmed and practice together. 

And to the adults supporting a youth’s back to school transition, just know that your wellbeing is just as important. There is an increase of tasks, financial pressure (school supplies, back-to-school clothes), driving around, concern for your child’s transition, and your own stress with the transition. Be gentle to yourselves, the to-do lists don’t need to be done before school starts, and find time to care for yourself, if possible slow it down. 

If your child is experiencing intense anxiety around the transition, connecting with the school (such as the counselor or teacher) prior to their arrival may help support their return. Visiting the school site and walking around the grounds may help make the space feel more familiar. As well, there are counselors at Sea to Tree who can help support and explore the source of their anxiety and support the transition.  

Although back-to-school can be a difficult time, fostering self-care, connection and routine can reduce stress and anxiety, and develop practices that take care of the entire family’s wellbeing.

References

• American Academy of Pediatricians. (2014). Building Resilience in Children. HealthyChildren.org. Retrieved August 9, 2024, from https://www.healthychildren.org/English/healthy-living/emotional-wellness/Building-Resilience/Pages/Building-Resilience-in-Children.aspx
• Brognano, A. (2023). 8 Tips for Helping a Child With Back-To-School Anxiety. Choosing Therapy. Retrieved August 9, 2024, from https://www.choosingtherapy.com/back-to-school-anxiety/
• Raising Children: the Australian Parenting Website. (2022). Screen time & sleep: children & teens. Raising Children Network. Retrieved August 9, 2024, from https://raisingchildren.net.au/preschoolers/media-technology/screen-time-healthy-screen-use/screen-time-sleep